Five Ways Weightlifting Helps Burn Body Fat
by Kerri Goodrich
I founded Performance Initiatives, Inc., a nonprofit organization, for the purpose of implementing Christian principles in a three-tiered approach to assisting people of all ages and levels of ability to enrich their lives physically, psychologically, and spiritually. I have more than 15 years of experience as a strength and conditioning expert, and I am an active coach in my organization. I was a member of the U.S. Women’s Olympic Weightlifting Team from 1993–2000. I am also an alumnus of Leadership Savannah. In addition, I am a USA Weightlifting Senior Coach, and have served as Head Men’s Coach USA Weightlifting 2012 Youth World Championship Team, Team Leader for 2011 Youth World Weightlifting Championships, and Team Leader for 2010 17U Pan American Team.
I’m looking forward to sharing with my audience these fundamental things about the benefits of strength training; especially how it helps burn body fat. To reduce body fat, increase lean muscle mass and burn calories more efficiently, strength training is an excellent choice. It is a key component of overall health and fitness for everyone. Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns often benefit most from an exercise program that includes lifting weights a few times each week. Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person’s mental and emotional health.
1) Muscle mass helps burn body fat. It is a known fact that as we age, we lose muscle mass. If we don’t do something to replace lost muscle tissue, our body fat percentage increases. Muscle mass can be replaced regardless of age. The appropriate regimen of strength training differs for each individual but a customized program can be designed for anyone. Strength training will replace muscle mass and reduce body fat.
2) Strength training can reduce the symptoms of conditions such as arthritis, obesity, diabetes, osteoporosis, and back pain. These benefits come from increased muscle mass and the effective burning of body fat.
3) Losing body fat by strength training boosts your stamina. As you get stronger and carry less body fat around you won’t fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.
4) Proper weight maintenance is essential to good health. Strength training is crucial to weight control because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15 percent increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.
5) Improved glucose control is vital to the more than 14 million Americans who have Type II Diabetes—a staggering three-hundred percent increase over the past forty years—and the numbers are steadily climbing. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication. Additionally, the study volunteers were stronger, gained muscle, lost body fat, had less depression, and felt much more self-confident.
In addition to all the health benefits of burning body fat, strength training is proven to promote a healthy state of mind and can sharpen your focus. Strength training provides similar improvements in depression as anti-depressant medications. Some research suggests that regular strength training helps improve attention for older adults. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained through strength training are comparable to treatment with medication but without the side effects or the expense.
Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. These are just some of the talking points I will go over in my lecture. Be sure to come out and learn more about the benefits of strength training. Proceeds from my presentation will go to Performance Initiatives.
Grow Strong Savannah,
ABOUT ENCOURAGE HEALTH EDUCATIONAL SERIES
Kerri Goodrich will speak on August 26, 2014 at the Encourage Health Educational Series from 11:30 to 1 p.m. at the Savannah Morning News Auditorium. Enmark has sponsored with Healthy Savannah, the Savannah Morning News, Savannah Magazine, GPB, and WJCL to present this premier series of five wellness lectures benefiting nonprofit organizations focused on Wellness. Lunch and lecture tickets are $20 and may be purchased at the door. Checks for tickets should be made payable to Performance Initiatives, Inc. For more information, visit http://myenmarkenjoy.com/Files/EncourageHealth